Children’s Basic Health Food Formula for optimizing growth and development

Here are my basic recommendations for children to get the nutritional foundation they need to support critical growth and development and to build a life time of optimal health. Of course, there are other nutritious foods not listed but these pack the highest health punch and cover all the nutritional bases.

Foods designated (o) means organic is important due to their heavier pesticide load which over time overwhelms the body’s ability to detoxify. For this very same reason I have noted where higher quality i.e. ‘grass-fed’ or ‘pastured’ foods are preferable but ultimately the choice is a trade-off between personal economics, availability and convenience. I have seen the pay-off of eating higher quality and variety of ingredients in fewer sickness events and consequently less healthcare costs, not to mention better moods, behavior and performance too!

Pesto – buy fresh or make in blender when basil is abundant. If store-bought look for one made with expeller-pressed canola or olive oil.

Ketchup – good source of lycopene (super-nutrient) but choose organic and no high fructose corn syrup

Mustard and mayonnaise – OK in small amounts but check the label and stay away from brands that have chemicals you can’t pronounce.

BEVERAGES

Water – as a rule of thumb drink half your weight (in pounds) in water (in ounces) e.g. 80 pound child would drink 40 ounces. Add 6-8 ounces for every 15 minutes of intense exercise. Start the day with a large glass of water (and a slice of lemon).

Juice – only recommended if child not eating fruit and keep to 1 glass per day preferably diluted with water.

FOODS TO AVOID.

Soda

‘Vegetable’ seed oils (e.g. canola, sunflower, safflower, vegetable)

Added Sugar

Food coloring

Packaged foods with long list of chemical additives

If some of these suggestions are major changes for your child then I would suggest starting small. Just one change at a time repeated over 10 days will become a new healthful habit that will set your child up for a lifetime of health (and away from the doctors’ office) and give them the foundation they need to reach their highest potential.

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